Saturday, April 22nd, 2017

Upcoming Specialty Classes & Events

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm.  All friends and family of members are welcome free of charge!

Saturday Schedule Changes: Lakeview: 11:00a Team WOD is canceled for our “Intro to CrossFit Defined Workout”.  OLY will be moved to 12:30-2pm.

Retail Pre-Order Sale: Order now through Saturday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro to CFD Workout
12:30p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a -Team WOD
11a – Intro to CFD Workout

Team WOD Programming:

EMOTM for 10 Min (5 rounds of each):
A – Single Arm KB/DB Strict Press x3, Push Press x2, Split Jerk x1 (each side)
B – Deadlift (sumo or conventional) x8 – 10 @ 45 – 50% of your 1RM

Teams of 3 for 5 Rounds.
40 Second Row Sprint for Cals
40 Second Goblet Squat or Front Squat @45 – 50% of your 1RM
40 Second Burpees to 45# Plate

Details: One athlete will start at each station. You have 40-seconds of solid effort and then a 20-second movement transition. Once you hit all three stations, you and your teammates will rest for 90 seconds together. During that time please record your total rep count and then try to tie that number for the rest of the rounds.

Strength Cafe / Strength Bias Programming:

1A – Strict Press – x12, x9, x6, x3, x3, x3
1B – Tall Power Box Jump x2 – build to a tall double (always land in a power position, always step down).

2 – Floating Snatch Grip Deadlift – 5 sets of 4 at the same weight. Not a max weight, but something challenging.

Accessory SWOD – 6 Rounds of – Row 150/100m as fast as you can.  Follow with 10 DB Bicep Curl to Shoulder Press Reps.
** Rest as needed between rounds.

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You don’t need to work-out to chill-out.

Friday, April 20th, 2017 Last Day of our first testing cycle!


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm.  All friends and family of members are welcome free of charge!

SATURDAY SCHEDULE CHANGES: Lakeview: 11am team wod cancelled for our Free “Intro to CF” Class. Noon OLY will be moved from 12:30-2pm.


UPDATES & UPCOMING EVENTS

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, April 22nd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
“500”: for time: (40 minute Cap)
100 X Calorie Row
Rest 3 minutes
100 X Wallballs 20/14lbs
Rest 3 minutes
100 X Single Arm Snatch 55/35lbs
Rest 3 minutes
40-30-20-10
Double Unders
&
Abmats

B.
Bonus: “The Grind”, (to be completed after class)

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Pec stretch and front shoulder. Those pushups from Cindy got you like whoa? Release your chest and front shoulder muscles to give more slack to your shoulder blades to help with a healthy overhead position.

Video Demo! 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

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Thursday, April 20th, 2017

 

UPDATES & UPCOMING EVENTS

1st Outdoor Running Class of 2017: today from 7-8pm, Belmont Waterfront with Coach Allyn!  More details here.  Weather permitting.

Recovery Yoga with Coach Rachel: This Sunday @ CFD LV from Noon-1pm.  All friends and family of members are welcome to attend, free of charge!

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.


CFD Lakeview Specialty Classes:
7p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strong website links for your enjoyment.  Click below.

A pretty solid look at barbell shoes. 

Face your fears with Will. 

Growth mindset.  You CAN expand your talents. 

We are more than a gym.  #CFDStrong

We are more than a gym. #CFDStrong

 

 

 

Wednesday, April 19th, 2017 Testing Week 2/2!


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders, Fix Shoulder Impingement  The shoulders figure into every upper body exercise. Focus on the rotator cuff, pec and delts.


UPDATES & UPCOMING EVENTS

First “Testing Phase” of 2017!  Every 4 months we have a 2-week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

1st Outdoor Running Class of 2017: This Thursday, 7-8pm, Belmont Waterfront with Coach Allyn!  More details here.  Weather permitting.

Recovery Yoga with Coach Rachel, This Sunday @ CFD LV from Noon-1pm.  All friends and family of members are welcome to attend, free of charge!

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, April 22nd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
15 Minute Quality Amrap
Hanging “L” sit X 10-30 seconds
-Add band assistance if needed
Bent over Row X 10 reps
Deathmarch with double DB/KB X 20 steps
Plank or Handstand Hold X 1 minute
Rest as needed after each round

B.
Strict or Kipping “Cindy”
20 Minute Amrap
5 X Pullups
10 X Pushups
15 X Airsquats
*Recording total rounds and reps completed in 20 minutes

C.
Bonus: “The Grind”, (to be completed after class)

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Recovering the calfs and lower legs.  Lots of running this week!  Learn how to recover like a pro!

Watch this Video! 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

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Tuesday, April 18th, 2017 Testing Week 2/2!


TODAY’S SPECIALTY CLASSES

“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders, Fix Shoulder Impingement  The shoulders figure into every upper body exercise. Focus on the rotator cuff, pec and delts.


UPDATES & UPCOMING EVENTS

First “Testing Phase” of 2017!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

1st Outdoor Running Class of 2017: This Thursday, 7-8pm, Belmont Waterfront with Coach Allyn!  More details to come!  Weather permitting!

Recovery Yoga with Coach Rachel, This Sunday @ CFD LV from Noon-1pm.  All friends and family of members are welcome to attend, free of charge!

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, April 22nd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Back Squat: 
-Take 20 minutes, build to a heavy 5, 3, or 1 rep max for the day! 
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1-1-1

*Optional sub station: Tall Box Jumps X 5
(every 5 seconds X 5 reps jump to something that is under your max height box jump)

B.
For time: (16 minute cap)
American KB Swings 55/35lbs X 100 reps
Run X 1 Mile

C.
Bonus: “The Grind”, (to be completed after class)

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Runner’s leg and hip mobility!  Open up your hip flexor and quad to release your legs for a more smooth running experience!

Video Demo! 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

 

A big shoutout to our CFD athlete, Matt T. for running the Boston Marathon!  #Hoozah!

A big shoutout to our CFD athlete, Matt T. for running the Boston Marathon! #Hoozah!

 

 

Monday, April 17th, 2017 Testing Week 2/2!


TODAY’S SPECIALTY CLASSES

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!


UPDATES & UPCOMING EVENTS

First “Testing Phase” of 2017!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

Retail Pre-Order Sale: order now through this Friday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, April 22nd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A1.
Shoulder Press
-Build to heavy 5, 3 or 1 rep max for the day
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

A2.
Push Press
-Start at 90% of 1RM Shoulder Press
-Build to heavy 5, 3 or 1 rep max for the day
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

*Recording both of your heavy sets from todays work.

B.
2 or 3 Rounds for time: (10 minute Cap)
Run 400 meters
(option to row 500 meters if needed)
7 Cycles X Bear Complex
Power Clean
Front Squat
Shoulder to overhead
Back Squat
Shoulder to overhead
*Comp Rx 135/95lbs
*Barbell weight should not exceed 50% of 1rm C&J

C.
Bonus: “The Grind”, (to be completed after class)

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Unglue your upper back.  Tight overhead positions sometimes come from a tight upper back and sticky shoulder blades.  Loosen up the soft tissue to clear a healthy position to go overhead!

Watch Video for demo!

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

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